WARM UP
3 RONDAS
50 DU/SU
10 AIR SQUAT
10 FLEXION ESCAPULAR
20´´ FRONT PLANK
STRENGHT
EMOM 15′ CADA 3′
4 BENCH PRESS 77%
20´´ BAR TUCK HOLD
SKILL
DU
METCON
4 ROUNDS FOR TIME (20´ TC)
RX
30 STRICT PUSH UP
30 SIT UP
400 M RUN
SCALED
30 PUSH UP
30 SIT UP
400 M RUN
OPEN
20 PUSH UP
20 SIT UP
400 M RUN